I did my first 500m 22 hours into a fast, as well as alternating my strong side with my weak side. I know I can do 500m faster. I'm satisfied with my progress thus far. Kicking with the fins on the second 500m made my more hypoxic than without.

1-14 ladder, pull-upsX1, push-upsX2, sit-upsX3. 39:35

High volume ladders like this have made my max sit-ups in 2 minutes go up by over 30. I got 91 in two minutes the other day. Max effort (in the sense I do as many as I can to failure) have increased my pull-up numbers. Big sets of push-ups, like 6X35, improve push-ups. I'm not sure why. I am going to try to figure out some sort of plan for my next cycle to incorporate all of these elements.